7 Moves to Manage Bladder Leakage

Bladder leakage can be frustrating, but the good news is there are simple exercises and body movements that can strengthen your pelvic floor and give you more control. These moves don’t require expensive equipment or complicated routines. With consistency, they can help reduce leaks, improve confidence, and support your overall health.

Pelvic floor contractions

The most effective move for bladder control is the classic pelvic floor contraction, also called a Kegel. To do this, imagine you are trying to stop the flow of urine. Gently squeeze and lift the muscles at the base of your pelvis, hold for a few seconds, then release. Repeat this several times throughout the day. Over time, this strengthens the muscles that control urine flow.

Bridge pose

The bridge pose strengthens not only the pelvic floor but also the glutes and core, which provide additional support to the bladder. Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips toward the ceiling, engaging your pelvic floor as you rise. Lower gently and repeat. This move builds strength and stability in the pelvic region.

Squats

Squats are a powerful exercise for improving overall lower-body strength, and they can also benefit bladder control. Stand with feet shoulder-width apart, then bend your knees and lower your hips as if sitting in a chair. As you rise back up, gently engage your pelvic floor muscles. Keeping the movement slow and controlled will maximize the benefit.

Heel slides

Heel slides are a gentle core and pelvic floor strengthening exercise. Lie on your back with knees bent. Slowly slide one heel away from your body while keeping your foot on the floor. Bring it back in and repeat with the other leg. Focus on keeping your core and pelvic floor engaged throughout the motion.

Side-lying leg lifts

Strengthening the hip and pelvic muscles also supports bladder control. Lie on one side with your legs stacked. Lift the top leg slowly, keeping it straight, then lower it back down with control. Switch sides and repeat. This movement helps stabilize the pelvis and strengthens muscles that work together with the pelvic floor.

Toe taps

This exercise challenges both the core and pelvic floor. Lie on your back with knees bent at a 90-degree angle above your hips. Lower one foot toward the ground, gently tapping your toes before lifting it back up. Alternate legs while keeping your pelvic floor lightly engaged. This improves coordination and control.

Cat-cow stretch

This gentle yoga move improves flexibility and pelvic awareness. Begin on your hands and knees. Inhale as you arch your back, lifting your head and tailbone. Exhale as you round your spine, tucking your chin and pelvis. As you move through each position, focus on engaging and relaxing your pelvic floor. This builds strength while also improving relaxation, which is just as important.

Supporting progress with incontinence products

While these moves can make a big difference, improvement takes time. Using supportive products like SPC bladder control pads, SPC reusable underwear, or SPC quilted underpads 30 x 36 can provide comfort and confidence while you build strength. They allow you to practice these exercises daily without worrying about accidents along the way.

At San Pablo Commercial, we're a family-run business dedicated to supporting seniors and caregivers by offering dependable, affordable incontinence supplies. From SPC disposable underpads to reusable underwear and sanitary pads, our range is designed for comfort and confidence. We understand the challenges of managing incontinence and strive to make it easier for you to stay clean, dry, and independent every day.